Swim Workouts Grp 2 Week Oct 3rd

Thurs Oct. 6

 

Warm up

3/4/5 x  200

            Odds: swim with some build

            Evens: drill/swim by 50

 

Main Set

2x         [4/3/2 x 50 drill

            100 smooth

            4/3/2 x 50 technique

            100 smooth

            4/3/2 x 50 hold speed, tight pace time

            100 smooth]

            Can switch strokes for the second round. If both rounds freestyle mix up drills.

 

Warm down

6/4/2 x 75

            Odds: 50k/25swim

            Evens: 25 scull/50swim

 

 

Sunday October 9

 

Warm up

 

8/6/4 x 100

                odds: 50 drill/ 50 swim

                evens: 25 kick/ 75 build

 

Main set

 

6/5/4 x 100         

                Start with pace time ~best time +25/30s/ then pace time gets faster by 5s each 100.

                (i.e. first on 2:00, second on 1:55, third on 1:45…..)

                Hold constant speed

 

6/5/4 x 50 smooth, pace time with ~ 10/15s rest

 

6/5/4 x 100

                Moderate pace time   (same for all 100s)

                Descend time

 

Warm down

 

8/6/4 x 50

                Odds: 25 kick/ 25 drill

                Evens: 50 swim

 
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